Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

2025/4/16

Perform with Dr. Andy Galpin

Andy Galpin

我将讲解如何控制神经系统，不仅仅是为了管理压力，而是为了重新校准自主神经系统，以获得长期的生理适应性和恢复能力。这包括学习如何解读身体信号（例如心率变异性、呼吸频率和静息心率），并采取相应的干预措施，例如急性干预（例如冷暴露或视觉重置）和慢性干预（例如结构化呼吸练习或运动），以提高神经系统的弹性。我的目标是帮助人们更好地理解和控制自身的神经系统，从而提高身心韧性，应对生活中的各种挑战。这不仅仅是关于降低压力，而是关于扩大自主神经系统反应范围，使人们能够在高压力和低压力状态下都能保持最佳状态。我将介绍多种评估神经系统状态的方法，包括基于表现的测试、心理评估和生理指标，并解释如何解读这些数据。我还将提供一系列工具和策略，帮助人们在短期和长期内调节神经系统，提高神经系统的弹性。最终目标是让自主神经系统在后台自主运行，并在需要时进行有意识的调节。这需要学习如何“读取”当前的神经系统状态，并采取适当的“调节”措施，包括急性调节和慢性调节。急性调节措施可以帮助人们立即改变状态，而慢性调节措施则可以永久性地改变神经系统的基线。

Deep Dive

Chapters

This chapter introduces the concept of controlling the nervous system and explains the three I's framework: Investigate, Interpret, and Intervene. It emphasizes the importance of fine-tuning the autonomic nervous system for resilience and adaptability, moving beyond basic stress management techniques.

The autonomic nervous system (ANS) is broken down into the parasympathetic (rest and digest) and sympathetic (fight or flight) systems.
The goal is to have a finely tuned ANS, allowing for both upregulation and downregulation.
The three I's framework provides a structured approach to assess, understand, and manage the nervous system.

Shownotes Transcript

In this episode, I explain how to increase your control over your nervous system — not just to manage stress, but to recalibrate your autonomic nervous system for long-term physiological resilience and adaptability. This episode goes beyond basic stress management techniques to explore how to fine-tune your nervous system, become more stress tolerant, and use your personal data to know exactly when and how to intervene.

Using the three I’s framework — Investigate, Interpret and Intervene — I explain how to assess key physiological markers such as heart rate variability (HRV), respiratory rate and CO₂ tolerance. I also discuss a range of tools and strategies, ranging from free to clinical-grade, that can shift your nervous system acutely (like cold exposure or visual resets) and chronically (such as structured breathwork or exercise).

This episode is for anyone looking to actively train their brain and body to improve resilience, adaptability and peak performance.

Read the episode show notes at performpodcast.com).

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Timestamps

00:00:00 Controlling Your Nervous System

00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System

00:09:46 Sponsors: AG1 & David Protein

00:12:30 Read & Regulate, Highway Analogy, Resilience

00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers

00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience

00:36:22 Sponsors: LMNT & Momentous

00:39:23 Tool: Measuring HRV

00:41:46 Respiratory Rate, CO2 Tolerance Test

00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing

00:53:46 Tool: Measuring Respiratory Rate

00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation

01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency

01:04:34 Sponsor: Eight Sleep

01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training

01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems

01:15:53 Intervention: Acute Changes, 4x4 Matrix

01:17:50 Acute & Chronic Categories; Cold Water Immersion

01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators

01:28:09 Chronic Actions, Desensitization, Timing for Results

01:32:57 Exercise, High-Intensity Interval Training (HIIT)

01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork

01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking

01:48:55 External Biofeedback, Weight Belt

01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback

02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B12

02:03:33 Recap & Key Takeaways

02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter